Observation of Thought

The first meditation practice that we do in Shen Ming Kung Fu is called Observation of thought. This level of meditation forms the foundation of all other meditation practices. The importance of Observation of Thought is often overlooked, because it is so simple and the first meditation that we practice. However, just as a structure needs a foundation, all other forms of meditation rely upon the mastery of this practice. These “higher levels” of enlightenment are really just the consequences of maintaining this initial intention of conscious awareness.

To practice Observation of Thought, you will need a quiet place where you can sit down. You don’t need any specific type of meditation cushion or mat. Any chair on which you can sit and keep an upright posture will do. A timer is helpful, so you don’t have to be concerned with how long you are sitting in meditation. It is also helpful to have a notebook handy to write down thoughts and feelings you notice after you are done (which would be part of your Character Work practice).

Practice this meditation with your eyes closed, sitting upright on the edge of your chair, with your hands resting on your knees. Do your best then to stay observant and aware of your thoughts and feelings. Some thoughts will be about the meditation itself: how your body feels, anticipations of what the experience might be like, or the emotions you feel as you sit. Other thoughts will be about the things going on around you as you hear their sounds (which is a good reason to be in a relatively quiet environment). All thoughts are meaningful; it is important to notice them all and note how you feel as you have these thoughts. However, you will also notice thoughts which seem to be more connected to you: thoughts about yourself, your past, and your future. No matter what thoughts you notice though, stay observant and don’t interfere with what you are thinking.

It can be very challenging to stay observant of your thoughts without interfering with them. One important goal is to be able to tell the difference between when you are in a state of objective awareness and when you’re not. Often, you will find that you are lapsing into a daydream state and unaware of what you are thinking. Other times you will become very caught up and involved with your thoughts and want to direct them (this can happen when your thoughts are very painful or enticing and pleasurable). Each time you notice that you are not observing your thoughts, bring yourself back into observation again. Your ability to be in a state of observation will strengthen each time you notice that you bring yourself back in this way.

Observing our thoughts without judgment is very important. We place a lot of evaluations on what we are thinking and this judging of our thoughts can interfere with our ability to be objective in our awareness. Because we see our character traits in our thoughts, we judge ourselves for what we are thinking. We can be proud of “good” thoughts or ashamed and frustrated with “bad” thoughts. However, it is important to see ourselves objectively without judgement, because this builds the informed perspective we need to be able to do effective Character Work. When you are willing to take responsibility for yourself, you no longer need to judge yourself for who you are. Your willingness to look at yourself honestly and fearlessly does more to correct any shortcomings you may have.

As you build your skill with Observation of Thought, you will have deeper insights into yourself and your consciousness. Your greater level of awareness will aid you in our other martial arts and chi kung practices. You will also begin to be more aware of your thoughts as you go about your day. In this way, Observing of Thought isn’t just for your time spent in meditation. The practice is meant to help you be more aware at all times. When you practice Observation of Thought together with Character Work, you can be more fully able to make informed decisions about how to respond to daily events and keep yourself aligned with positive intentions.